The Casual Runner

Top 5 Tips – Running in the Heat

Top 5 Tips: Running in the Heat

It’s becoming that time of year where the temperatures are starting to rise no matter where you live.  Running in the heat is definitely a lot harder than a nice 60 degrees day with a breeze.  Today we bring you our Top 5 Tips for running in the heat.

1. Plan Your Run in Advance

As the temperatures rise it’s important to watch the forecast and plan when the best time of day will be for you to run based on your schedule.  The Weather Channel App is great to use for this. If you scroll to the very bottom of the App you will find the “Outdoors”  section that has a “GoRun Forecast.” If you click on this it will give you a rating oh the best times to run for the day.  It will also give you the option of looking at the week and will tell you the best time frame to run.

GoRun on the Weather Channel App

2. Hydrate, Hydrate, Hydrate

It is very important to carry your favorite hydration beverage with you when you run in hot temps. There are many different options to make sure you have plenty to drink on your run.  Some prefer hydration belts or some prefer just to carry a bottle.  I am one that does not like to wear a belt, especially in the heat, so I prefer to carry a liter bottle of Blue Powerade Zero.  If I know I’m going for a long run, I try to plan my runs past water fountains so I can refill it.

Loving that massive Powerade Bottle, during the 2017 Star Wars Dark Side Half Marathon

3. Dress for the Heat

No one wants to overheat on their run because they didn’t wear the proper clothing.  Cotton is not advised on a hot day.  You will definitely want to wear some moisture-wicking clothing.  Don’t forget the Body Glide either!  We hate the chafe.  Also in hot temps you may find it helpful to carry a towel with you to wipe sweat off your face or run it under a water fountain to help cool you off.  I also like to always make sure I have on a Sweaty Band to keep sweat from dripping on to my face, into my eyes where it is bond to make your eyes burn.

4. Protect Your Skin and Eyes

It’s always a good idea to throw on some sunscreen before your run. You never know how long you’ll end up being out on a long run, so just slab some on even if you don’t think you’ll need it.  It’s also important to protect your eyes when you’re out on a run.  Make sure you wear sunglasses or a hat on your run! You may even consider running where you know there is plenty of shade to help protect you from the sun.

Not only is Mike protecting his eyes with his hat, but he’s also wearing his moisture wicking gear!

5. Accept, Adjust, Advance

Know what you can handle.  If it’s too hot out don’t push yourself, it is not worth it.  Add in walk breaks if you have to.  Even if you decide you have to walk your miles, you got out there and that’s what counts.  If you decide it’s too hot maybe consider the treadmill or a different type of workout such as a nice swim in the pool.

We love running on the Seminole-Wekiva Trail because of all the shade!  The art is a nice bonus too.

Enjoy the freedom of going wherever your feet, imagination, & determination take you!

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Enjoy the freedom of going wherever your feet, imagination, & determination take you!